Warm Up
Tempo Air Squat
Light KBS
PVC Pass Thru
Foundational Movement*
Overhead Squat
Don’t forget the basics of a squat…..
- Feet shoulder width apart
- Hips back
- Butt down
- Weight on your heels
- Chest up
How to get the bar safely overhead…..
- Maintain constant upward pressure on the bar and active shoulders to support the load.
- Rotate armpits forward/inside of your elbows up
Strength*
OHS: E2MOM, 5 sets, 3 reps
*Squat therapy for new folks/immature squats
WOD*
3 RFT
1 Rope Climb* (4 pull ups + 4 knees to elbows)
12 Back Squats (135/95)
1 Rope Climb (4 pull ups + 4 knees to elbows)
6 Front Squats
1 Rope Climb (4 pull ups + 4 knees to elbows)
3 Overhead Squats
*If you cannot do pull ups or knees to elbows, work on those. If using the rope on the rig, start laying on the floor and do the climbs legless.
